Push Press: Establish 3RM   Then….   WWPF For Time   400m Relay Run 50 Synchronized Wall Ball Shots, 20/14 21 Pullup Relay (partner hangs from bar)   400m Relay Run 40 Synchronized Wall Ball Shots 15 Pullup Relay (partner hangs from bar)   400m Relay Run 30 Synchronized Wall Ball Shots 9 Pullup Relay (partner hangs from bar)   Mitch is ready for 17.1  Read more

Clean 2-2-2   Then:   Annie Full Of Grace   50 Double Unders 50 Situps 10 Clean and Jerks (135/93) 40 Double Unders 40 Situps 8 Clean and Jerks 30 Double Unders 30 Situps 6 Clean and Jerks 20 Double Unders 20 Situps 4 Clean and Jerks 10 Double Unders 10 Situps 2 Clean and Jerks   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 6RM Weighted Strict Pullups: 3 x 3   Then…   AMRAP 16 minutes 20 Alt Pistols 100m Run 20 Toes 2 Bar 100m run 20 HSPU 100m Run 2 days away from 17.1 Sign Up!  Read more

Hang Snatch above knee 2-2-2 Then… 4 Rounds 300m Run 5 Snatch (full squat) 135/93 5 Ring Muscle Ups   Don’t forget to sign up for The Open at games.crossfit.com.  Choose CFWC Snatches and Jerks  Read more

Work up to a 6 rep Back Squat then 2 more sets of 90%. 12 min EMOM 1st min 2 rope climbs or 1 legless 2nd min 10 Medball clean to Wall ball 20/14 10 ft.Read more